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Monday 1.28.19

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Snatch Primer 
On the Minute x 5:
Snatch Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

Fitness Conditioning
AMRAP 15:
15 Hang Power Snatches (65/45)
100 Single Unders
15 Overhead Squats (65/45)
Calories R(30/21) B(21/15) S(21/15)

Sport Conditioning
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
Calories R(30/21) B(21/15) S(21/15)

Saturday 1.26.19

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Conditioning 
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds:
30 Burpees (F) Bar-Facing Burpees (S)
30 HPC 75/55 (F)  Hang Squat Clean 95/65 (S)
30 K2E (F)  Toes to Bar (S)
30 Thrusters 75/55 (F)  95/65 (S)

150/100 Calorie Row (F)  Assault Bike (S)

2 Rounds:
30 Burpees (F) Bar-Facing Burpees (S)
30 HPC 95/65 (F)  Hang Squat Clean 115/80 (S)
30 K2E (F)  Toes to Bar (S)
30 Thrusters 95/65 (F)  115/80 (S)

150/100 Calorie Row (F)  Assault Bike  (S)

2 Rounds:
30 Burpees (F) Bar-Facing Burpees (S)
30 HPC 115/75 (F)  Hang Squat Clean 135/95 (S)
30 K2E (F)  Toes to Bar (S)
30 Thrusters 115/75 (F)  135/95 (S)

Friday 1.25.19

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CrossFit Games Open Workout 16.4/17.4

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

 

Thursday 1.24.19

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Skills
Max Ring Muscle-Ups/Bar Muscle Ups/Pull-Ups  (Pick one)

Fitness Conditioning
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

Sport Conditioning
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

Wednesday 1.23.19

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1 Pausing Front Squat + 1 Front Squat (3 sec pause)
Build to a Heavy Complex

Fitness Conditioning
3 Rounds
10 Pull-ups
10 Front Squats (115/80)
10 Burpees

Sport Conditioning
3 Rounds
10 Pull-ups
10 Front Squats (165/110)
10 Burpees

Competitor Conditioning
3 Rounds
10 Chest-to-Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Saturday 1.19.19

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Fitness Partner WOD

  • 5 Rounds for Time
  • 7 Squat Cleans (115/80)
  • 7 Shoulder-to-Overheads (115/80)
  • 7 Burpee Pull-Ups

Sport Partner WOD

  • 5 Rounds for Time
  • 7 Squat Cleans (165/115)
  • 7 Shoulder-to-Overheads (165/115)
  • 7 Burpee Chest-to-Bar Pull-Ups

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.